Mobilising and Strengthening Exercises for the Lower Back
1) Lying flat on your back with your knees bent and your feet resting on the floor, press the small of your back into the floor by tilting your pelvis backwards. Hold for the count of 3 then relax.
2) Lying flat on your back with your knees bent and together, feet resting on the floor. Roll your knees slowly to the right, keeping your shoulders flat on the floor. Bring your knees back up, then roll slowly to the left, and then back up.
3) Lying flat on your back with your knees straight. Take your right hand down slowly towards your right knee moving your head and thorax at the same time. Slide back up till your body is straight. Repeat the movement to the left.
4) Lying fiat on your back with your knees bent and your feet flat on the floor, press the small of your back into the floor, tighten your tummy muscles and lift your head and shoulders and touch the top of your knees with your fingertips; hold them down and relax.
5) Lying flat on your back with your knees bent and your feet resting on the floor; bend your right knee up towards your chest and with both hands rock it GENTLY in towards your chest TEN times, then down and relax. Repeat the above with the left leg, then again with both legs together.
ADVICE
1) If possible do your exercises lying on the floor, if necessary with a small pillow under your head. They are more effective done on a firm surface.
2) Do the exercises SLOWLY.
3) Start by doing each exercise 10 times twice a day; progress to three times a day; then to 15 times three times a day; then to 20 times etc.
4) Try to get into a routine of going swimming regularly (no excuses now is the time to learn!)
5) If your pain increases stop doing the exercises.